Muscular Endurance and Strength

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On today's battlefield, in addition tocardiorespiratory fitness, soldiers needa high level of muscular endurance andstrength. In a single day they may

carry injured comrades, move equip-ment, lift heavy tank or artillery rounds,push stalled vehicles, or do many otherstrength-related tasks. For example,based on computer-generated scenar-ios of an invasion of Western Europe,artillerymen may have to load from 300to 500, 155mm-howitzer rounds (95-lbrounds) while moving from 6 to 10times each day over 8 to 12 days. In-fantrymen may need to carry loadsexceeding 100 pounds over great dis-tances, while supporting units will

deploy and displace many times. In-deed, survival on the battlefield may,in large part, depend on the muscularendurance and strength of the individ-ual soldier.

Muscular Fitness

Muscular fitness has two compo-nents: muscular strength and muscularendurance.

Muscular strength is the greatestamount of force a muscle or muscle

group can exert in a single effort.Muscular endurance is the ability of a muscle or muscle group to do re-peated contractions against a less-than-maximum resistance for a given time.

Although muscular endurance andstrength are separate fitness compo-nents, they are closely related. Pro-gressively working against resistancewill produce gains in both of thesecomponents.

Muscular Contractions

Isometric, isotonic, and isokineticmuscular endurance and strength arebest produced by regularly doing eachspecific kind of contraction. They aredescribed here.

Isometric contraction produces con-traction but no movement, as whenpushing against a wall. Force is pro-duced with no change in the angle of

the joint.Isotonic contraction causes a jointto move through a range of motionagainst a constant resistance. Commonexamples are push-ups, sit-ups, andthe lifting of weights.

Isokinetic contraction causes theangle at the joint to change at aconstant rate, for example, at 180degrees per second. To achieve aconstant speed of movement, the loador resistance must change at different

joint angles to counter the varying

forces produced by the muscle(s) atdifferent angles. This requires the useof isokinetic machines. There areother resistance-training machineswhich, while not precisely controllingthe speed of movement, affect it byvarying the resistance throughout therange of motion. Some of thesedevices are classified as pseudo-isoki-netic and some as variable-resistancemachines.

Isotonic and isokinetic contractionshave two specific phases - the concen-tric or positive phase and the eccen-tric or negative phase. In the concen-tric phase (shortening) the musclecontracts, while in the eccentric phase(elongation) the muscle returns to itsnormal length. For example, on theupward phase of the biceps curl, thebiceps are shortening. This is a con-centric (positive) contraction. Duringthe lowering phase of the curl thebiceps are lengthening. This is aneccentric (negative) contraction.

A muscle can control more weightin the eccentric phase of contractionthan it can lift concentrically. As aresult, the muscle may be able tohandle more of an overload eccentri-cally. This greater overload, in return,may produce greater strength gains.

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The nature of the eccentric contrac-tion, however, makes the muscle andconnective tissue more susceptible todamage, so there is more muscle sore-

ness following eccentric work.When a muscle is overloaded, whetherby isometric, isotonic, or isokineticcontractions, it adapts by becomingstronger. Each type of contraction hasadvantages and disadvantages, and eachwill result in strength gains if doneproperly.

The above descriptions are moreimportant to those who assess strengththan to average people trying to de-velop strength and endurance. Actu-ally, a properly designed weight train-

ing program with free weights orresistance machines will result inimprovements in all three of thesecategories.

To understand the principle of over-load, it is important to know thefollowing strength-training terms: Full range of motion. To obtain

optimal gains, the overload must beapplied thoughout the full range ofmotion. Exercise a joint and its as-

sociated muscles through its com-plete range starting from the pre-stretched position (stretched pastthe relaxed position) and ending ina fully contratcted position. This iscrucial to strength development.

Repetition. When an exercise hasprogressed through one completerange of motion and back to thebeginning, one repetition has beencompleted.

One-repetition maximum (1-RM).This is a repetition performed againstthe greatest possible resistance (themaximum weight a person can liftone time). A 10-RM is the maxi-mum weight one can lift correctly10 times. Similarly, an 8-12 RM isthat weight which allows a personto do from 8 to 12 correct repeti-tions. The intensity for muscularendurance and strength training is

often expressed as a percentage of.the 1-RM.

Set. This is a series of repetitionsdone without rest.

Muscle Failure. This is the inabil-ity of a person to do another correct

repetition in a set.

When a muscle is

overloaded by isometric,

isotonic, or isokinetic

contractions, it adapts by

becoming stronger.

Principles of MuscularTraining

To have a good exercise program,the seven principles of exercise, de-scribed in Chapter 1, must be appliedto all muscular endurance and strengthtraining. These principles are over-load, progression, specificity, regular-ity, recovery, balance, and variety.

OVERLOAD

The overload principle is the basisfor all exercise training programs. Fora muscle to increase in strength, theworkload to which it is subjectedduring exercise must be increasedbeyond what it normally experiences.

In other words, the muscle must beoverloaded. Muscles adapt to in-creased workloads by becoming largerand stronger and by developing greaterendurance.

The minimum resistance needed toobtain strength gains is 50 percent of the 1 -RM. However, to achieve enoughoverload, programs are designed torequire sets with 70 to 80 percent of ones 1 -RM. (For example, if a sol-diers 1 -RM is 200 pounds, multiply200 pounds by 70 percent [200 X 0.70= 140 pounds] to get 70 percent of the1 -RM.)

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A better and easier method is therepetition maximum (RM) method. Theexerciser finds and uses that weightwhich lets him do the correct number

of repetitions. For example, to developboth muscle endurance and strength, asoldier should choose a weight for eachexercise which lets him do 8 to 1 2 repe-titions to muscle failure. (See Figure3-1 .) The weight should be heavyenough so that, after doing from 8 to 12

Figure 3-1

repetitions, he momentarily cannotcorrectly do another repetition. Thisweight is the 8-12 RM for that exer-cise.

MUSCULAR ENDURANCE/ STRENGTH DEVELOPMENT

To develop muscle strength, theweight selected should be heavier andthe RM will also be different. For ex-ample, the soldier should find thatweight for each exercise which letshim do 3 to 7 repetitions correctly.This weight is the 3-7 RM for thatexercise. Although the greatest im-provements seem to come from resis-

tances of about 6-RM, an effectiverange is a 3-7 RM. The weight shouldbe heavy enough so that an eighthrepetition would be impossible be-cause of muscle fatigue.

The weight should also not be tooheavy. If one cannot do at least threerepetitions of an exercise, the resis-tance is too great and should be re-duced. Soldiers who are just begin-ning a resistance-training programshould not start with heavy weights.They should first build an adequatefoundation by training with an 8-12RM or a 12+ RM.

To develop muscular endurance,the soldier should choose a resistancethat lets him do more than 12 repeti-tions of a given exercise. This is his12+ repetition maximum (12+ RM).With continued training, the greaterthe number of repetitions per set, thegreater will be the improvement inmuscle endurance and the smaller thegains in strength. For example, whena soldier trains with a 25-RM weight,gains in muscular endurance will begreater than when using a 15-RMweight, but the gain in strength willnot be as great. To optimize a soldiersperformance, his RM should be deter-mined from an analysis of the criticaltasks of his mission. However, mostsoldiers will benefit most from a resis-tance-training program with an 8-12RM.

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Whichever RM range is selected,the soldier must always strive to over-load his muscles. The key to overload-ing a muscle is to make that muscle

exercise harder than it normally does.An overload may be achieved by anyof the following methods: Increasing the resis tance. Increasing the number of repetitions per set. Increasing the number of sets. Reducing the rest time between

sets. Increasing the speed of movement in the concentric phase.

(Good form is more important than the speed of movement.) Using any combination of the above.

PROGRESSION

When an overload is applied to amuscle, it adapts by becoming strongerand/or by improving its endurance.Usually significant increases in strengthcan be made in three to four weeks of proper training depending on the in-dividual. If the workload is not pro-gressively increased to keep pace withnewly won strength, there will be nofurther gains. When a soldier can cor-rectly do the upper limit of repetitionsfor the set without reaching musclefailure, it is usually time to increasethe resistance. For most soldiers, thisupper limit should be 12 repetitions.

For example, if his plan is to do 12repetitions in the bench press, thesoldier starts with a weight that causesmuscle failure at between 8 and 12repetitions (8- 12 RM). He shouldcontinue with that weight until he cando 12 repetitions correctly. He thenshould increase the weight by about 5percent but no more than 10 percent.In a multi-set routine, if his goal is todo three sets of eight repetitions of anexercise, he starts with a weight thatcauses muscle failure before he com -

pletes the eighth repetition in one ormore of the sets. He continues to work with that weight until he can completeall eight repetitions in each set, then

increases the resistance by no morethan 10 percent.

SPECIFICITY

A resistance-training program shouldprovide resistance to the specific musclegroups that need to be strengthened.These groups can be identified bydoing a simple assessment. The soldierslowly does work-related movementshe wants to improve and, at the sametime, he feels the muscles on each side

of the joints where motion occurs.Those muscles that are contracting orbecoming tense during the movementare the muscle groups involved. If thesoldiers performance of a task is notadequate or if he wishes to improve,strength training for the identifiedmuscle(s) will be beneficial. To im-prove his muscular endurance andstrength. in a given task, the soldiermust do resistance movements that areas similar as possible to those of doingthe task. In this way, he ensuresmaximum carryover value to his sol-diering tasks.

REGULARITY

Exercise must be done regularly toproduce a training effect. Sporadicexercise may do more harm than good.Soldiers can maintain a moderate levelof strength by doing proper strengthworkouts only once a week, but threeworkouts per week are best for optimalgains. The principle of regularity alsoapplies to the exercises for individualmuscle groups. A soldier can work outthree times a week, but when differentmuscle groups are exercised at eachworkout, the principle of regularity isviolated and gains in strength areminimal.

Exercise must be done

regularly to produce a

training effect.

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RECOVERY

There should be at

least a 48-hour recovery

period between workouts

for the same muscle

group.

Consecutive days of hard resistancetraining for the same muscle group can

be detrimental. The muscles must beallowed sufficient recovery time toadapt. Strength training can be doneevery day only if the exercised musclegroups are rotated, so that the samemuscle or muscle group is not exercisedon consecutive days. There should beat least a 48-hour recovery periodbetween workouts for the same musclegroups. For example, the legs can betrained with weights on Monday,Wednesday, and Friday and the upperbody muscles on Tuesday, Thursday,

and Saturday.Recovery is also important within aworkout. The recovery time betweendifferent exercises and sets depends, inpart, on the intensity of the workout.Normally, the recovery time betweensets should be 30 to 180 seconds.

BALANCE

When developing a strength trainingprogram, it is important to include

It is important to exercises that work all the major muscle

include exercises that groups in both the upper and lowerwork all the major body. One should not work just the

muscle groups in both upper body, thinking that running willthe upper and lower strengthen the legs.

body. Most muscles are organized intoopposing pairs. Activating one muscleresults in a pulling motion, while acti-vating the opposing muscle results inthe opposite, or pushing, movement.When planning a training session, it isbest to follow a pushing exercise witha pulling exercise which results inmovement at the same joint(s). Forexample, follow an overhead presswith a lat pull-down exercise. Thistechnique helps ensure good strengthbalance between opposing muscle groupswhich may, in turn, reduce the risk of injury. Sequence the program to exer-cise the larger muscle groups first, then

the smaller muscIes. For example, thelat pull-down stresses both the largerlatissimus dorsi muscle of the back andthe smaller biceps muscles of the arm.

If curls are done first, the smallermuscle group will be exhausted andtoo weak to handle the resistanceneeded for the lat pull-down. As aresult, the soldier cannot do as manyrepetitions with as much weight as henormally could in the lat pull-down.The latissimus dorsi muscles will notbe overloaded and, as a result, theymay not benefit very much from theworkout.

The best sequence to follow for atotal-body strength workout is to first

exercise the muscles of the hips andlegs, followed by the muscles of theupper back and chest, then the arms,abdominal, low back, and neck. Aslong as all muscle groups are exercisedat the proper intensity, improvementwill occur.

VARIETY

A major challenge for all fitnesstraining programs is maintaining en-thusiasm and interest. A poorly de-

signed strengthtraining program canbe very boring. Using different equip-ment, changing the exercises, and al-tering the volume and intensity aregood ways to add variety, and theymay also produce better results. Thesoldier should periodically substitutedifferent exercises for a given musclegroup(s). For example, he can dosquats with a barbell instead of legpresses on a weight machine. Also, forvariety or due to necessity (for ex-ample, when in the field), he canswitch to partner-resisted exercises oranother form of resistance training.However, frequent wholesale changesshould be avoided as soldiers maybecome frustrated if they do not haveenough time to adapt or to see im-provements in strength.

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Workout Techniques

Workouts for improving muscularendurance or strength must follow theprinciples just described. There arealso other factors to consider, namely,safety, exercise selection, and phasesof conditioning.

SAFETY FACTORS

Major causes of injury when strengthtraining are improper lifting tech-niques combined with lifting weightsthat are too heavy. Each soldier mustunderstand how to do each lift cor-rectly before he starts his strengthtraining program.

The soldier should always do weighttraining with a partner, or spotter,who can observe his performance as heexercises. To ensure safety and thebest results, both should know how touse the equipment and the properspotting technique for each exercise.

A natural tendency in strength train-ing is to see how much weight one canlift. Lifting too much weight forces acompromise in form and may lead toinjury. All weights should be selectedso that proper form can be maintainedfor the appropriate number of repeti-tions.

Correct breathing is another safetyfactor in strength training. Breathingshould be constant during exercise.The soldier should never hold hisbreath, as this can cause dizziness andeven loss of consciousness. As ageneral rule, one should exhale duringthe positive (concentric) phase of contraction as the weight or weight

stack moves away from the floor, andinhale during the negative (eccentric)phase as the weight returns toward thefloor.

The three phases of

conditioning are

preparatory, conditioning,

and maintenance.

EXERCISE SELECTION

When beginning a resistance-train-ing program, the soldier should choose

about 8 to 16 exercises that work all of the bodys major muscle groups. Usu-ally eight well-chosen exercises willserve as a good starting point. They

should include those for the muscles of the leg, low back, shoulders, and soforth. The soldier should choose exer-cises that work several muscle groupsand try to avoid those that isolate singlemuscle groups. This will help him traina greater number of muscles in a giventime. For example, doing lat pull-downs on the lat machine works thelatissimus dorsi of the back and thebiceps muscles of the upper arm. Onthe other hand, an exercise like con-centration curls for the biceps muscles

of the upper arm, although an effectiveexercise, only works the arm flexormuscles. Also, the concentration curlrequires twice as much time as lat pull-downs because only one arm is workedat a time.

Perhaps a simpler way to select anexercise is to determine the number of

joints in the body where movement oc-curs during a repetition. For mostpeople, especially beginners, most of the exercises in the program should bemulti-joint exercises. The exerciseshould provide movement at more thanone joint. For example, the pull-downexercise produces motion at both theshoulder and elbow joints. The con-centration curl, however, only involvesthe elbow joint.

PHASES OF CONDITIONING

There are three phases of condition-ing: preparatory, conditioning, andmaintenance. These are also describedin Chapter 1 .

Preparatory Phase

The soldier should use very lightweights during the first week (thepreparatory phase) which includes thefirst two to three workouts. This isvery important, because the beginnermust concentrate at first on learning

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the proper form for each exercise.Using light weights also helps mini-mize muscle soreness and decreases thelikelihood of injury to the muscles,

joints, and ligaments . During thesecond week, he should use progres-sively heavier weights. By the end of the second week (4 to 6 workouts), heshould know how much weight on eachexercise will allow him to do 8 to 12repetitions to muscle failure. If he cando only seven repetitions of an exer-cise, the weight must be reduced; if hecan do more than 12, the weight shouldbe increased.

Conditioning Phase

The third week is normally the startof the conditioning phase for the be-ginning weight trainer. During thisphase, the soldier should increase theamount of weight used and/or theintensity of the workout as his muscu-lar strength and/or endurance increases.He should do one set of 8 to 12repetitions for each of the heavy-resistance exercises. When he can domore than 12 repetitions of any exer-cise, he should increase the weightuntil he can again do only 8 to 12 repe-titions. This usually involves an in-crease in weight of about five percent.This process continues indefinitely. Aslong as he continues to progress and getstronger, he does not need to do morethan one set per exercise. If he stopsmaking progress with one set of 8 to 12repetitions per exercise, he may bene-fit from adding another set of 8 to 12repetitions on those exercises in whichprogress has slowed. As time goes onand he progresses, he may increase thenumber to three sets of an exercise toget even further gains in strength and/ or muscle mass. Three sets per exer-cise is the maximum most soldiers willever need to do.

Maintenance Phase

Once the soldier reaches a highlevel of fitness, the maintenance phase

is used to maintain that level. Theemphasis in this phase is no longer onprogression but on retention. Al-though training three times a week formuscle endurance and strength givesthe best results, one can maintain themby training the major muscle groupsproperly one or two times a week.More frequent training, however, isrequired to reach and maintain peak fitness levels. Maintaining the optimallevel of fitness should become part of each soldiers life-style and training

routine. The maintenance phase shouldbe continued throughout his careerand, ideally, throughout his life.

As with aerobic training, the sol-dier should do strength training threetimes a week and should allow at least48 hours of rest from resistance train-ing between workouts for any givenmuscle group.

TIMED SETS

Timed sets refers to a method of physical training in which as manyrepetitions as possible of a given exer-cise are performed in a specified pe-riod of time. After an appropriateperiod of rest, a second, third, and soon, set of that exercise is done in anequal or lesser time period. Theexercise period, recovery period, andthe number of sets done should beselected to make sure that an overloadof the involved muscle groups occurs.

The use of timed sets, unlike exer-cises performed in cadence or for aspecific number of repetitions, helpsto ensure that each soldier does asmany repetitions of an exercise as pos-sible within a period of time. Itdoes not hold back the more capable

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performer by restricting the numberof repetitions he may do. Instead, sol-diers at all levels of fitness can indi-vidually do the number of repetitions

they are capable of and thereby besure they obtain an adequate trainingstimulus.

In this FM, timed sets will beapplied to improving soldiers sit-upand push-up performance. (See Fig-ures 3-2 and 3-3 . ) Many differentbut equally valid approaches can betaken when using timed sets to im-prove push-up and sit-up perform-ance. Below, several of these will begiven.

It should first be stated that im-proving sit-up and push-up perform-ance, although important for the APFT,should not be the main goal of anArmy physical training program. Itmust be to develop an optimal level of physical fitness which will help sol-diers carry out their mission duringcombat. Thus, when a soldier per-forms a workout geared to developmuscle endurance and strength, thegoal should be to develop sufficientstrength and/or muscle endurance inall the muscle groups he will be calledupon to use as he performs his mission.To meet this goal, and to be assuredthat all emergencies can be met, atraining regimen which exercises all

be developed and followed. Thus, asa general rule, a muscle endurance orstrength training workout should notbe designed to work exclusively, or

give priority to, those muscle groupsworked by the sit-up or push-up event.

For this reason, the best procedureto follow when doing a resistanceexercise is as follows. First, perform aworkout to strengthen all of the bodysmajor muscles. Then, do timed sets toimprove push-up and sit-up perform-ance. Following this sequence ensuresthat all major muscles are worked. Atthe same time, it reduces the amount of time and work that must be devoted topush-ups and sit-ups. This is becausethe muscles worked by those two exer-cises will already be pre-exhausted.

The manner in which timed sets forpush-ups and sit-ups are conductedshould occasionally be varied. Thisensures continued gains and minimizesboredom. This having been said, hereis a very time-efficient way of con-ducting push-up/sit-up improvement.Alternate timed sets of push-ups andtimed sets of sit-ups with little or notime between sets allowed for recov-ery. In this way, the muscle groupsused by the push-up can recover whilethe muscles used in the sit-up areexercised, and vice versa. The follow-ing is an example of this type of

the bodys major muscle groups must approach:

Figure 3-2

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If all soldiers exercise at the sametime, the above activity can be finishedin about 3.5 minutes. As the soldierslevels of fitness improve, the difficulty

of the activity can be increased. Thisis done by lengthening the time periodof any or all timed sets, by decreasingany rest period between timed sets, byincreasing the number of timed setsperformed, or by any combination of these.

To add variety and increase theoverall effectiveness of the activity,different types of push-ups (regular,feet-elevated, wide-hand, close-hand,and so forth) and sit-ups (regular,abdominal twists, abdominal curls, and

so forth) can be done. When perform-ing this type of workout, pay attentionto how the soldiers are responding, andmake adjustments accordingly. Forexample, the times listed in the chartabove may prove to be too long or tooshort for some soldiers. In the sameway, because of the nature of the sit-up, it may become apparent that somesoldiers can benefit by taking slightlymore time for timed sets of sit-upsthan for push-ups.

When using timed sets for push-upand sit-up improvement, soldiers can

before doing the other. For example,several timed sets of push-ups can bedone followed by several sets of sit-ups, or vice versa. With this approach,

rest intervals must be placed betweentimed sets. The following example canbe done after the regular strengthworkout and is reasonable startingroutine for most soldiers.

During a timed set of push-ups, asoldier may reach temporary musclefailure at any time before the set isover. If this happens, he shouldimmediately drop to his knees andcontinue doing modified push-ups onhis knees.

Finally, as in any endeavor, soldiers

must set goals for themselves. Thisapplies when doing each timed set andwhen planning for their next andfuture APFTs.

Major Muscle Groups

In designing a workout it is impor-tant to know the major muscle groups,where they are located, and their pri-mary action. (See Figure 3-4 .)

To ensure a good, balanced work-out, one must do at least one set of exercises for each of the major muscle

also perform all sets of one exercise groups.

Figure 3-3

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Figure 3-4

Figure 3-5


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The beginning weight-training program shown at Figure 3-5 will work

most of the important, major musclegroups. It is a good program for begin-

ners and for those whose time islimited. The exercises should be donein the order presented.

The weight-training program shownat Figure 3-6 is a more comprehensiveprogram that works the major musclegroups even more thoroughly. It hassome duplication with respect to the

lat pull-down, and biceps curl. Thus,for the beginner, this program mayoverwork some muscle groups. How-ever, for the more advanced lifter, itwill make the muscles work in differ-ent ways and from different anglesthereby providing a better over-alldevelopment of muscle strength. Thisprogram also includes exercises tostrengthen the neck muscles.

When doing one set of each exerciseto muscle failure, the average soldier

.

muscles that are worked. For example, should be able to complete this routinethe quadriceps are worked by the leg and do a warm-up and cool-downpress/squat and leg extensions, and the within the regular PT time.biceps are worked by the seated row,

Figure 3-6

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Key Points to Emphasize

Some key points to emphasize whendoing resistance training tire as fol-

lowsTrain with a partner if possible,This helps to increase motivation,the intensity of the workout, andsafety,

Always breathe when lifting. Exhaleduring the concentric (positive] phaseof contraction, and inhale duringthe eccentric (negative) phase,

Accelerate the weight through theconcentric phase of contraction,and return the weight to the startingposition in a controlled manner

during the eccentric phase,Exercise the large muscle groupsfirst, then the smaller ones.

Perform all exercises through theirfull range of motion. Begin from afully extended, relaxed position (pre-stretched), and end the concentricphase in a fully contracted position,

Always use strict form. Do nottwist, lurch, lunge, or arch thebody, This can cause serious in-

jury. These motions also detractfrom the effectiveness of the exer-

cise because they take much of thestress off the targeted muscle groupsand place it on other muscles.

Rest from 30 to 180 seconds be-tween different exercises and setsof a given exercise.

Allow at least 48 hours of recoverybetween workouts, but not morethan 96 hours, to let the body re-cover and help prevent over train-ing and injury.

Progress slowly, Never increase theresistance used by more than 10

percent at a time.Alternate pulling and pushing exer-cises. For example, follow tricepsextensions with biceps curls .

Ensure that every training programis balanced. Train the whole body,not just specific areas. Concentrat-ing on weak areas is all right, butthe rest of the body must also betrained.

Exercise Programs

When developing strength programsfor units, there are limits to the type of training that can be done. The availa-bility of facilities is always a majorconcern. Although many installationshave excellent strength-training fa-cilities, it is unreasonable to expect thatall units can use them on a regularbasis. However, the development of strength does not require expensiveequipment. All that is required is forthe soldier, three times a week, toprogressively overload his muscles.

TRAINING WITHOUT SPECIALEQUIPMENT

Muscles do not care what is supply-ing the resistance. Any regular resis-tance exercise that makes the musclework harder than it is used to causes itto adapt and become stronger. Whetherthe training uses expensive machines,sandbags, or partners, the result islargely the same.

Sandbags are convenient for train-ing large numbers of soldiers, as theyare available in all military units. Theweight of the bags can be varieddepending on the amount of fill.Sandbag exercises are very effective instrength-training circuits. Logs, ammoboxes, dummy rounds, or other equip-ment that is unique to a unit can alsobe used to provide resistance for strengthtraining. Using a soldiers own bodyweight as the resistive force is anotherexcellent alternative method of strengthtraining. Pull-ups, push-ups, dips, sit-ups, and single-leg squats are examplesof exercises which use a persons body

weight. They can improve an un-trained soldiers level of strength.Partner-resisted exercises (PREs) are

another good way to develop muscularstrength without equipment, especiallywhen training large numbers of sol-diers at one time. As with all training,safety is a critical factor. Soldiersshould warm up, cool down, and followthe principles of exercise previouslyoutlined.

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PARTNER-RESISTED EXERCISE

In partner-resisted exercises (PREs)a person exercises against a partnersopposing resistance. The longer thepartners work together, the moreeffective they should become in pro-viding the proper resistance for eachexercise. They must communicate witheach other to ensure that neither toomuch nor too little resistance is ap-plied. The resister must apply enoughresistance to bring the exerciser tomuscle failure in 8 to 12 repetitions.More resistance usual] y can and shouldbe applied during the eccentric (nega-tive) phase of contraction (in other

words, the second half of each repe-tition as the exerciser returns to thestarting position). The speed of move-ment for PREs should always be slowand controlled. As a general rule, thenegative part of each exercise should

take at least as long to complete asthe positive part. Proper exerciseform and regularity in perform-ance are key ingredients whenusing PREs for improving strength.

Following are descriptions andillustrations of several PREs. Theyshould be done in the order givento ensure that the exercising sol-dier is working his muscle groupsfrom the largest to the smallest.More than one exercise per musclegroup may be used. The PT leadercan select exercises which meet theunits specific goals while consid-ering individual limitations:

A 36-to 48-inch stick or bar one

inch in diameter may be used forsome of the exercises. This givesthe resister a better grip and/orleverage and also provides a feelsimilar to that of free weights andexercise machines.

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TRAINING WITH EQUIPMENT

Units in garrison usually have access toweight rooms with basic equipment forresistance-training exercises. The ex-ercises described here require freeweights and supporting equipment.Although not shown below for the sakeof simplicity, all exercises done withfree weights require a partner, orspotter, to ensure proper form and thesafety of the lifter.

Free-Weight Exercises

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Exercises Performed with anExercise Machine

If exercise machines are available, eccentric (negative) phase of con-the exercises described below are traction, should be done in a delib-also good for strength training. All crate, controlled manner.movements, particularly during the

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The following exercises can be per- obliques). As the soldier becomesformed to condition the muscles of the more conditioned on these exer-mid-section (erector spinae, rectus cises, resistance can be added.abdominus and external and internal

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Exercise Chart

The chart labeled Figure 3-5 will help thesoldier select appropriate exercises for use indeveloping a good muscular endurance and strengthworkout. For example, if the soldier wants todevelop his upper leg muscles, he has severaloptions. He may choose from the following: 1)PREs, concentrating on the split- or single-legsquat; 2) exercises with equipment, doing freeweight squats; or, 3) exercises with a machine,doing leg presses, leg curls, and leg extensions.

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Muscular Endurance and Strength

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